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It’s Easy To Do A 15 Minute Ab Workout At Home

We have a short abs workout for you. All you need is your mat and the fitness habit to get the perfect core and abs workout.

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We are aware that many of you have busy lives while working from home and may not have much time to devote to exercising. However, we have one of the greatest for you if you’re seeking for a quick but effective ab workout! No special equipment is needed for this core and abs workout, and all of the movements can be performed anywhere for the ideal abs workout on your mat.

This 15-minute core exercise is simple to perform anywhere, and it will offer you a difficult bodyweight workout as you activate the muscles in your core and lower abs.

What Is the Time Frame for Getting Abs?

We are aware that everyone is searching for “quick cure” exercises for a flat tummy. Unfortunately, you won’t have quick abs even if you perform hundreds of crunches every day. This is due to the fact that your torso contains the abdominal muscles deep within it, making the adage “Abs are built in the kitchen” fully accurate. Over those muscles is a layer of tissue and fat, so one of the only ways to get the six-pack abs that everyone wants is to lose body fat. Therefore, in addition to everyday lifestyle modifications, whether you perform a 10-minute ab circuit or a 30-minute at-home ab workout. Make sure you are eating nutritious meals and maintaining a diet that will assist you reach this objective if you want your abs workout to be truly effective.

Is This Exercise Good for Newbies?

Beginners should start with bodyweight ab exercises because they make you concentrate on your body’s actions. It’s crucial to pay attention to your body, especially when performing core exercises like planks, to ensure that you are effectively engaging each muscle and that your form is sound. Ab exercises in general might make it simple for a newbie to hurt themselves because they frequently involve performing too many reps too fast. This exercise program is designed to be difficult for you while still being doable for all fitness levels, from beginner to intermediate.

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Beginners’ 15-Minute Abs Workout (No Equipment Required!) We are aware that many of you lead busy lives while working from home and may not have much time to relax.

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Want a longer 30-minute at-home abs workout?

Try:

No equipment Exercise for Beginners (At-Home!)

Gym

Free Bodyweight Exercise for 30 Minutes

The Only Core Workout You’ll Need Is This 30-Minute Routine for Abs

Bodyweight Only for 15 Minutes at Home Ab Exercise

Warm-up period of 5–10 minutes, followed by your choice of cool-down.

Advice: Pay attention to your form before considering how many reps you can do. When performing core exercises, using improper technique puts you at risk for injury as well as focusing on the incorrect muscles, such the lower back.

Want something changed?

Take your time during the exercises and master the technique before attempting to speed up or add any weights because this is a timed workout.

List of 15-minute ab exercises

Set a timer for 15 minutes. As many reps as you can with proper technique should be completed throughout each exercise’s one-minute duration. Between sets, take a minute to rest.

Round 2:

Sword Kicks

How-to: Lay on your back with your arms at your sides and your long legs bent at a 45-degree angle. Scissor your legs back and forth quickly.

Use your hands to stabilize your core and abdominals throughout the exercise as a form tip. By twisting the pelvis upward and squeezing the lower back into the mat, you may maintain your abs’ involvement. Only lower each leg as far as you are able to do so while maintaining control in order to ensure that this lower ab workout hits the proper muscles.

Challenge: Raise your head and shoulders off the mat while holding onto something behind your back. To avoid straining the neck or closing up your airway, which would cause you to hold your breath, keep your chin raised towards the sky.

Four Reaches

How to: Extend your arms straight out in front of you, maintaining the same posture as in the last exercise. Start in the scissor kick stance, pointing your right leg upward and keeping your left leg as low as you can. To place your hands on the outside of your right leg, contract your upper abs. Back lowered to the floor. To bring the hands to each side of the right leg and lower them back down, crunch upwards. Change legs, lifting the right leg above the mat while bringing the left leg up towards the ceiling. Crunch to the outside of the left leg while raising the hands to either side of the leg in an upward crunch. After lowering to the mat, repeat. Continue in this manner, switching between the center and the side of the leg.

Form advice: Pull your torso upward and extend your hands far out in front of you to prevent rounding through the chest and shoulders.

Change: Instead of hovering, put the opposing leg on the mat to increase your stability.

Leg Drops

How to: Lie on your back with your legs stretched in the position from the previous exercises. Exhale as you lower both legs together to your lowest point, then breathe in as you raise them.

Form advice: Press your lower back firmly into the mat to prevent back arches. By doing this, you may keep your attention on this lower abs workout and avoid having your lower back compensate.

Challenge: To fully engage the abdominal muscles, lift your head, neck, and shoulders off the mat while keeping your chin raised.

Russsian Turns

How to: Lie on your back with your knees bent and your feet firmly planted on the mat. Lean back while maintaining a straight back until you feel the abs contract. Alternately twist your torso to one side while keeping your elbows wide at your sides and hands clasped together at your chest. Return the twist to the center before moving to the opposite side.

Form advice: Avoid rounded backs. While twisting, visualize pulling the chest to the ceiling while maintaining a straight back.

Lift the legs off the ground with the knees bent so that the shins are parallel to the mat. Legs should be extended far into a V-sit for an even greater difficulty.

Peter Parker Planks

How to: Start in a forearm plank with your body in a straight line and your abs tight. In an oblique crunch, bring one knee to contact the elbow on the same side of the body. Back into a plank posture, extend the opposite leg, and touch the opposite knee to the same side’s elbow.

Don’t budge from the plank posture as you raise the knee forward. It’s acceptable if you are unable to raise your knee to your elbow; instead, concentrate on keeping the plank stable as you extend your leg.

To improve your range of motion for bringing your knee to your elbow, walk your hands up to the pushup position. Drop the opposing knee as you bring the elbow and knee together for more stability.

Challenge: Approach a hand plank and perform a pushup after touching both sides of the knee to the elbow.

Oblique Crunches in a Side Plank

How to: Lie on your side, stack your hips and knees, press your bottom forearm into the mat, and clench your hand. Raise the hips off the mat while maintaining a straight body. Bring the same knee and elbow to touch at the peak of the side plank. Return the hips to the mat and extend both backs to the starting position. Before swapping, complete all reps on the original side.

Form advice: Lift the hips straight up as you press through the mat, being careful to prevent a reverse hip twist.

Change: Drop the bottom knee to improve stability and balance while performing the side plank.

Reach-Back Plank

How to: Begin by performing a pushup. As you reach back to touch the opposing hand to the opposite foot, lift your hips. Repeat on the opposite side after shifting the weight back to the beginning position.

Form advice: Take your time with this difficult plank exercise. Ensure that you return to the beginning position with your shoulders above your hands and your body in a straight line after each touch.